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  • Pumpkin Recipes: A Dangerous Post That Can Fuel Your Addiction To Pumpkin

    Pumpkins aren’t made to be carved. They’re made to be eaten. And here’s a list of delicious, mouthwatering recipes that are low in calories and great for those who want to lose weight.

    December 2, 2013 | Related: ,



    There are a lot of ingredients that are helpful in shedding some pounds. The list goes from vegetables like broccoli and spinach to other kind of ingredients, like salmon or green tea. The list of labeled ingredients for weight loss is huge, but what no one knows is that the pumpkin can also have a great role in weight loss and in the maintenance of a healthy life, if you include it in your diet.


    Coming from the Middle East and America, it is being increasingly consumed and appreciated throughout the world, over the years. In the past, the cultivation of pumpkins had a lot of restrictions, but with the development of technology in the field of agriculture, there are no more restrictions to not cultivate it all over the world. Its only requirement to grow is a warm climate because pumpkins belong to a group of vegetables that are sensitive to cold. And by being cultivated and appreciated by people all over the world, pumpkins have been studied exhaustibly for its medicinal use.

    And what have they discovered?


    Pumpkin is one of those items that cannot be missed on a diet. Have you ever wondered why? Basically, pumpkins great benefit is its calorie count, which is very low (between 30 to 40 calories per 100 grams), and that is the main reason that people have been using pumpkins in a diet to lose weight.It is a vegetable whose calories come mainly as carbohydrates (around 88% of the total) and proteins (9% of the total). A tiny percentage (3% of the total) comes from fats. In addition to it, it is a vegetable that is easy to digest and it is naturally rich in a lot of ions and vitamins required for the maintenance of a healthy life and a healthy weight. It includes ions like manganese, potassium, copper, phosphorus and vitamins like vitamins A and C, folate and riboflavin.

    This orange vegetable, which comes in different sizes and varieties, always has good things to offer when it is included in a diet to lose some weight. Besides its versatility when it comes to eating it or cooking it and its low caloric value, the pumpkins are accompanied by a lot of other properties that are essential for weight management.

    It was discovered that this vegetable is very rich in fiber, a component of foods that are ingested but not absorbed by the human body. With that in mind, it is essential in a diet lo lose weight because it activates the bowel movements, helps in releasing the fats and the toxins from the body.

    Its high value in fiber also reduces hunger. Furthermore, it is also a diuretic ingredient, since it is rich in water. For this reason, people that have excessive weight due to problems with fluid retention have here a good solution for their problems.

    One great benefit of the use of pumpkins in a diet to weight loss is the fact that the pumpkins lower cholesterol, a problem that is associated with obesity and that can lead to cardiovascular problems, which are a bigger cause of death across the globe. The pumpkin contains a solvent of the low molecular cholesterol (LDL), the most harmful and dangerous of the cholesterol. Some studies showed that this solvent is in fact the water content in vitamin C and beta carotene, which are beneficial in preventing the oxidation of cholesterol.

    Since the cholesterol in an oxidized form is the one that accumulates in the walls of the blood vessels, these nutrients may have a useful action in the reduction of the development of an atherosclerotic process.

    Added to this, the high fiber content of pumpkin referred previously has been shown to contribute to decrease levels of cholesterol, which helps in decreasing the risk of atherosclerosis, diabetes and heart diseases. However, cautions have to be made. Keep in mind that using the pumpkin alone cannot treat cholesterol disorders. Rather, it must be used simultaneously with a proper medication for reduction of cholesterol levels.

    In addition to the reduction of the levels of the bad cholesterol, pumpkins also reduce the levels of homocysteine, a substance that leads to atherosclerosis when its levels are high. It also reduces the blood pressure associated with obesity and cardiovascular diseases thanks to its magnesium and potassium content.

    The real benefit of pumpkins in weight loss is found in its seeds. Most of beneficial properties associated with the pumpkins are due to the seeds. The seeds are the ones that contain a high value of fibers, helping in the bowel movements, cleaning the intestines of parasites and bacteria and improving the function of the intestines. The seeds are rich in cucurbit, a substance that acts as an anti-inflammatory substance, helping prevent diseases such prostate cancer or urinary related diseases.

    It benefits the heart because of its high content of Omega 9, preventing cardiovascular diseases and reducing the levels of the bad cholesterol (LDL) and preventing the increase of triglycerides. It contains Vitamin A, which contributes to a healthy eye thereby preventing macular degeneration diseases. It is also rich in Vitamin E, acting as an antioxidant, improving the skin’s appearance, giving tone and preventing premature aging.

    The consumption of pumpkin seeds helps in strengthening the immune system, since it is a source of zinc, the necessary ion for the defense cells of the body, the white cells. It also provides beta carotene, an antioxidant which helps in avoiding the effects of free radicals that can lead to cancer. The pumpkin seeds are rich in tryptophan, an important ingredient in the production of serotonin, the main neurotransmitter involved in the mood.


    Pumpkin Recipes: A Dangerous Post That Can Fuel Your Addiction To Pumpkin



    So, as you can see, pumpkins are the real deal when it comes to shedding some pounds. All is needed is a way to use this vegetable and its components in a great variety of foods especially for desserts. The idea is that the pumpkin is mixed with other foods that are a source of fiber and others nutrients to be as complete as possible. It should be part of a balanced diet.

    Here’s a list of pumpkin recipes that are low in calories, which are designed to control your weight.



    You can benefit from the use of pumpkin during breakfast. It is the perfect breakfast treat because those waffles are enhanced with pumpkin and low-fat buttermilk, providing a low fat breakfast but it is still delicious and healthy. Feel free to take off the maple syrup; the flavor of the waffle won’t be affected.


    This is a super easy to make a dip. It is much flavored, and the cream cheese used in this recipe has a third less quantity of fat that makes the dip rich and soft without too many calories. You can serve with slices of pumpkin or apples to add an extra serving of vitamins and fiber. You can read the recipe here:


    This bread is special because the simultaneously use of walnuts, sesame and pumpkin seeds are designed to make this bread low in fat and cholesterol and high in fiber, and as a bonus, the walnuts are full of omega 3 acids, which are good for your heart.


    One thing that relates pumpkins and carrots is their color and also their benefits to the health. Pumpkin combined with grated carrot and raisins makes this unique cake a natural sweet with no addition of any sugar. The use of egg whites helps diminish the cholesterol and the saturated fat.


    These are the perfect low-fat sweets that you can have once in a while for breakfast or even for a snack during work. Replace only the white flour with wheat for extra fiber, and add some fats that are healthy to the heart.


    Just a slice of this bread provides your entire daily vitamin A great start. A vital step in the confection of this bread is the replacement of the eggs with egg whites to get rid of the cholesterol and half of the saturated fat, maintaining the fiber rich characteristics of the pumpkin. The addition of dark chocolate chips with more than 50% cocoa is a must to give a boost of antioxidants.


    To this dish, your only concern is the fact that pumpkin is delicious. This dessert has half the fat of the other normal and popular puddings, so it is a good choice for an afternoon break or any situation that comes to your mind. You can read the recipe here:


    All of the benefits of the pumpkin will be presented in these pancakes. With the substitution of buttermilk with pumpkin, these pancakes will have half the calories than the normal pancakes, and that is a plus. You can read the recipe here:


    Normally, the combination of cheese and meat in Ravioli are associated with a high-calories counting. However, the addition of pumpkin will make you eat all the ravioli in the plate, because it keeps this dish at less than 200 calories per serving!


    Here it is, a dish very simple to make, very healthy and delicious. The combination of Feta and Pumpkin will diverge in a good flavor, as well as a low calorie count of 128 calories per serving.


    The soup is a must in every diet to lose weight. But if you can have the beneficial properties of the pumpkin in a soup, and have a dish that has only 100 calories per serving? The result is this curried apple-pumpkin soup.


    Relax. Even if you are in a diet, you can still have delicious pasta in your dish. The secret? Add pumpkin with parmesan, and besides the health benefits of the pumpkin, you will never remember that a pasta can be made with a pumpkin.


    This very easy to make a butter, which replaces the normal butter. It tastes even better than the normal, and reduces the calories in more than half!


    This is a very fast to make dessert, it is so flavored and creamy, that the temptation is to eat one more. A perfect dessert for the hot days and nights in summer. You can add more flavors, if it pleases you, but it’s recommended trying it only with pumpkin. It is worth it.


    If you are looking for a dish that is, at the same time, healthy and incredibly filling, you won’t have to search for more. This is the perfect dish, and has a low calorie count. Enjoy it.


    Full of nutrients that are required to a healthy life, and that are really important in weight loss, the lentil and pumpkin curry is a must in a diet, especially if you are a fan of Indian food. You can read the recipe here:


    The last recipe of this list is the simpler, more nutritious and with fewer calories of the dishes presented. It is the famous pumpkin soup, delicious and very healthy. You cannot miss this one. You can read the recipe here:


    When you use the pumpkins, the possibilities are practically endless. You can supplement it with others ingredients, combine with pasta and even prepare butter with pumpkins. Of course, you should always consume it cooked, as raw ingredients can be indigestible, and you will not appreciate its taste in all its glory.

    As you can see, the pumpkin is a vegetable that should not be missing in your loss of weight diet. If you don’t have that in your mind, don’t you think it is time to do it?

    Even though Halloween is over, you can still make pumpkin recipes for your family and friends. The above mentioned recipes can kick-off holiday season. Most chefs who make them can’t get enough of it. And if you’re a pumpkin addict, these can surely fuel your addiction.

    About the author

    Sergio Reguengo Sergio got his Bachelor's Degree in Biomedical Sciences at the University of Aveiro in Portugal. He is currently enrolled in a master's degree program in Molecular Biomedicine. He likes a lot of physiology and cellular biology and "to realize every single time that the human body is a perfect machine, perfectly coordinated."

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